WOD

“Born to Run”
18 Minute Ladder:
4 / 8 / 12 / 16 / etc…
Kettlebell Swings (53/36)
Sit-ups
Every 3 Minutes – 200 Meter Run

Tomorrow’s Forecast:
Bench Press – Pull-ups

Meme of the Week:

Thruster
Heavy Set of 3

“Buster Brown”
15 – 12 – 9 – 6 – 3
Thrusters (115/85)
Bar Facing Burpees

Tomorrow’s Forecast:
Kettlebell Swing – Sit-up – Run

Recovery of the Week:
Here is a great 5 minute stretch routine before you go to bed tonight. Get yourself ready for some quality sleep!

Hinshaw Week 6 – Day 1
4 Rounds:
1000 Meter Moderate Run
1 Minute Rest
400 Meter Moderate Run
2 Minute Rest
200 Meter Easy Run
30 Seconds Rest

Tomorrow’s Forecast:
Thrusters – Burpees

Question of the Week:
What movie do you wish you could watch again for the first time?

“All Aboard”
5 Minute AMRAP at each station:
teams of 4-5
Sled Pull (90/45)
Prowler Push (45/25)
Axle Bar Cleans (145/95)
Rope Climbs
Bike for Calories

Tomorrow’s Forecast:
Run

Quote of the Week:
“The bad news is time flies. The good news is you’re the pilot.”
Michael Altshuler

“Fight the Feeling”
5 Rounds:
1 Minute Single Dumbbell Lunges (50/35)
1 Minute Dumbbell Snatches (50/35)
1 Minute Row for Calories
1 Minute Rest

Box Brief:
On Labor Day we will only have a 7:30 am, 8:30 am and 9:30 am class. We will be closed for the rest of the day.

Recipe of the Week:
This looks like a delicious recipe to try! Give this lemon garlic butter chicken thighs recipe a shot!

Ingredients:
3 – 6 skinless, boneless chicken thighs
1 pound (450g) green beans, trimmed
3 tablespoons butter, divided or (ghee for paleo diet)
4 garlic cloves, minced
1 teaspoon paprika
1 teaspoon onion powder
1/4 teaspoon salt and fresh cracked black pepper
Juice of 1/2 lemon + lemon slices, for garnish
1/2 cup (125ml) chicken stock
1 tablespoon hot sauce (we used Sriracha)
1/4 teaspoon crushed red chili pepper flakes, optional
1/2 cup fresh chopped parsley

Instructions:
1. In a small bowl, combine onion powder, paprika, salt, and pepper. Season chicken thighs generously with the spice mixture. Set aside while you prepare green beans.Arrange green beans in a microwave-safe dish with 1/2 cup (125ml) water. Cook in the microwave for 8-10 minutes, until almost done but still crisp.

2. Melt 2 tablespoons butter in a large skillet over medium-low heat. Lay the seasoned chicken thighs in one layer in the skillet. Cook for 5-6 minutes then flip and cook another 5-6 minutes, until cooked through and a cooking thermometer displays 165°F (75°C). If chicken browns too quickly, lower the heat. Adjust timing depending on the thickness. Transfer chicken to a plate and set aside.

3. In the same skillet, lower the heat and melt the remaining tablespoon of butter. Add chopped parsley, garlic, hot sauce, red crushed chili pepper flakes, and pre-cooked green beans and cook for 4 to 5 minutes, stirring regularly, until cooked to your liking. Add lemon juice and chicken stock and reduce the sauce for a couple of minutes, until slightly thickened.

4. Add cooked chicken thighs back to the pan and reheat quickly. Adjust seasoning with pepper and serve the lemon garlic butter chicken thighs immediately, garnished with more crushed chili pepper, fresh parsley, and a slice of lemon if you like. Enjoy!

“Midline Miles”
For Time:
50 Sit-ups
200 Meter Run
50 Sit-ups
400 Meter Run
50 Sit-ups
800 Meter Run
50 Sit-ups
1 Mile Run

-OR-

Hinshaw Week 5 – Day 2
5 Sets:
500 Meter Moderate Run
100 Meter Slow Jog
NO ADDITIONAL REST

3-5 minute rest

4 Sets:
150 Meter Sprint
150 Meter Walk
NO ADDITIONAL REST

Tomorrow’s Forecast:
Lunge – Snatch – Row

Meme of the Week:

Deadlift – Week 5
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 92%
1 @ ???

Track B
Follow the same rep scheme as Track B but ignore the percentages. Go up based off feel and push to a 1RM with perfect form.

Pull-up + Push-up – Week 5
Track A
1 Set Each
Max Unbroken Pull-ups
Max Unbroken Push-ups
Rest as needed between exercises

Track B
3 Sets Each
Max Unbroken Pull-ups (hardest progression)
Max Unbroken Push-ups (hardest progression)
Rest as needed between exercises

Tomorrow’s Forecast:
Sit-ups – Run

Recovery of the Week:
We could all be better about stretching before or after our work day. Follow along with this quick 10 minute video to introduce more stretching into your life.

“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Tomorrow’s Forecast:
Deadlift – Push-up – Pull-up

Question of the Week:
Would you rather take one vocation that lasts four weeks or four vocations that last one week?